What is the 3 day diet?

The 3 day diet, otherwise known as the military diet is another weight loss programme where you can lose up to 4.5 kilos in a week. If you are searching for an alternative option to shed pounds, take a look how the military diet works and see if it suits your lifestyle.

Planning your meals

The 3 day diet is designed to deliver fewer calories than what your body is used to receiving. Under the programme, you are going to limit calorie intake for 3 days and the rest of the 4 days with regular, but healthy eating.

Essentially, under the military diet, you are only going to receive 1000 calories per day on fasting days. Therefore, you will be burning more calories for at least 3 days a week.

In addition, there are certain foods recommended in the 3 day diet plan that can improve metabolism and encourage fat burning. High protein foods also burn more fat before they are digested. That said, here are a couple of ideas what to eat taken from the Military Diet site:


  • 1 cup of coffee or tea
  • 1 slice of toast with 2 tablespoons of peanut butter
  • 1/2 grapefruit


  • 1 slice of bread
  • 1 cup of coffee or tea
  • 1/2 cup tuna


  • 1 slice of meat
  • 1 cup green beans
  • 1 small apple
  • 1/2 banana
  • 1 cup vanilla ice-cream

You can still adapt meals accordingly or substitute. Don't forget to drink as much water as you can. Those who are into coffee might freak out and might have caffeine withdrawal symptoms. But the good news is, black coffee has only 5 calories so you can still take the stuff without the sugar or cut out on something else.

Fast results

With the 3 day diet, your body will start to burn excess fat and calories faster and help improve your metabolism. Although it might be a real challenge to reduce your calories drastically for 3 days with the intermittent fasting, the benefit of losing weight fast is all worth it.

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